谨严和焦虑:什么研究告诉我们
有过a growing surge in interest in the practice of mindfulness. It seems every week there is a new study touting its benefits as a useful tool in quelling anxiety, chronic stress, feelings of distress or depression, and a myriad of other health benefits. But what is mindfulness, exactly? How does it work, and how effective is it? Let’s take a closer look at the practice, and what research has to say.
心情如何开始
心灵在佛教传统中有根源,但从20世纪70年代开始,它开始被用作加强心理健康的一种方式。重要的研究侧重于大脑如何应对实践,如何使心理和身体健康有益,以及它如何增强和促进福祉的感受。这种做法往往是因为它在减少焦虑方面有益,因为它专注于意识到我们的情绪是非判断的,以及我们的身体如何感受。
What Is Mindfulness?
One of the best known definitions of mindfulness comes from Dr. Jon Kabat-Zinn, founder of Mindfulness-Based Stress Reduction (MBSR). In his bestselling book,Wherever You Go, There You Are,Kabat-Zinn写道,“谨慎意味着以特定方式关注,目的是在目前的那一刻和非判配方式。”简而言之,正念是关于将你的注意力集中在你现在的位置。
当压力和焦虑变得压倒时
Mindfulness has showed有希望的结果在管理焦虑和其他情绪问题中。压力和焦虑是生命的正常部分,但有时这些感受会过度,到他们压倒了我们的观点。这可能包括不断考虑负面经历或担心尚未发生的事情。
为什么介意可以帮助焦虑
焦虑and worry can become chronic when a person continuously ruminates over past hurts or concerns or becomes preoccupied with angst or uncertainty over future events or worries. This is why mindfulness, with its emphasis on being in the present, has beenstudied as a useful tool减少这些负面情绪。当你的思想开始担心或徘徊时,谨慎的做法让你的意识回到你现在的空间,而无需判断这些想法和感受。
研究表明,心灵可以帮助调节情绪
许多谨慎研究证明这种做法有可能有助于提高生活满意度的水平,例如幸福感,减少负面思想和随后调节情绪和感受。研究表明,练习谨慎技能会增加我们接受我们感情的能力,而无需避免或避免困难或消极的情绪。这将有助于我们关注我们拥有这些消极思想的原因。
Accepting Your Thoughts and Feelings
正面背后的前提是,目前正在反对引起美国挫折,焦虑和担忧的压力源的影响。一项研究发现验收的思想, where you observe, acknowledge, and accept thoughts that come to you was most effective in halting intrusive negative thoughts. But the study also noted the practice didn’t reduce overall feelings of anxiety, despite lowering the frequency of negative thoughts.
停止重复的负面思想和忧虑
同样的研究也发现了mindfulness practiceshelps people regulate anxiety-provoking thoughts and prevents from becoming repetitive and debilitating. Researchers found meditation that focused attention on breath was slightly less effective than acceptance-based mindfulness. The least effective method was progressive muscle relaxation exercise, where participants were asked to relax group of muscles that may be carrying tension.
研究中使用的导游冥想的一个例子
以下是一项基于验收的冥想样本,这是一项在研究中发表的脚本:“引导您的注意力内心......通知思想,情绪,身体感官......任何其他类型的经历,因为他们在您的认识领域出现了......坐在并注意到这里是什么,现在,对你来说......每次意识到私人经历,如思想,或一种感觉......把你的注意力转向它,承认它,也许是标记它,尽可能地标记它,让事情像......为您的经历制作空间。“
非正式与正式:练习谨慎的不同方式
正念可以实践informally or formally。我们可以拥有“日常思想”,在那里我们训练我们的大脑来关注我们在我们一天移动的情况下我们的感受。焦点在养育孩子的同时存在,在洗碗时感受到水,花一点时间听取自然的声音。正式的练习意味着对时间来说是故意练习谨慎的,例如通过引导的冥想,并听取音频下载。
你需要多长时间练习一次?
正式和非正式的思想都有福利,但研究表明那些人正式练习思想看到了更多的好处。但它并不一定要长调解。根据一项研究,那些人practiced for 10 minutes a day16周的时间看到了与增强的重点关注和消除焦虑思想相关的神经功能的显着改善。
真的有多效益,真的是有效的吗?
即使在暗中完成了所有研究,也很难对其有利于有用和有效的精确测量。一项研究从124项发布的试验中审查了数据表明88 percent of these had positive results, 9 percent had mixed conclusions, and 3 percent showed negative results.
More Research Is Needed to Fully Understand Mindfulness
The same research also noted that these studies have all found that mindfulness is associated with positive mental health, and that mindfulness training can be beneficial and helpful to many people. Mindfulness practices are continuously undergoing evidence-based research in order to add to its positive impacts on individuals.
雷切尔Zohn.is a mom, a wife, and a freelance writer who is striving to find the best way to juggle it all and maintain a sense of humor. She is a former newspaper reporter with a deep interest in writing about all things related to health, wellness and the human body. She enjoys writing about various health topics, including skin conditions such as eczema, different types of cancer and seasonal allergies.